Fitness:

1
Fitness

• Health related
• Skill related

2
Physical fitness results from regular physical
activity.

• Being physically fit means you have the energy
  and ability to perform everyday task and
  responsibilities.
• Health related fitness is the ability of the
  heart, lungs, muscles and joints to work well
  together.
• Skill related fitness is the ability to perform
  well in sports and physical activities.

3
Health related fitness includes five components.

• Muscular strength
• Muscular endurance
• Flexibility
• Cardiovascular endurance
• Body composition

4
Muscular strength is the amount of force muscles
can exert against resistance.

• Muscular strength
• Prevents fatigue
• Helps with standing, sitting and walking
• Helps prevent injury or sore muscles
• Improves performance in sports

5
Some activities can help develop muscle strength.

• Weight training
• Pull-ups
• Sit-ups
• Push-ups
• Sports specific activities such as kicking a
  soccer ball or throwing a baseball

6
Muscular endurance is the ability to use the
muscles for a long period of time.

• Muscular endurance
• Is required to perform repeated tasks for a long
  period of time without becoming tired.
• Is necessary to do many daily tasks as well as
  participate in sports.
• Helps to maintain correct posture.
• Keeps muscles from becoming tired when hiking,
  working or playing.

7
Activities that improve muscular endurance
include

• Riding a bike for a mile or more
• Holding something heavy for long periods of time
• Running, swimming or rollerblading for long
  period of time
• Repeating an exercise or activity for long
  periods of time

8
Flexibility is the ability to move the joints
through the full range of motion.

• Flexibility
• Keeps the body from getting stiff during the day
• Helps to prevent injuries
• Prevents the muscles from shortening due to
  inactivity
• Is important in many sports, games or activities.

9
Flexibility can be improved by

• Stretching 20 minutes each day
• Yoga
• Dance, ballet
• Pilates or another fitness program
• Gymnastics

10
Cardiovascular endurance is the ability of the
heart and lungs to provide the body with enough
oxygen during extended periods of physical
activity.

• Gaining or improving cardiovascular endurance
  when frequency, intensity or amount of time spent
  in exercise is increased.
• Cardiovascular endurance is also affected by
  heredity and the condition of the body.

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Cardiovascular endurance is improved by

• Running a mile or more
• Swimming for long periods of time
• Riding a bike for extended time periods
• Aerobic exercises, dance routines, etc.
• Walking at a pace that increases the heart rate

12
Body composition is the ratio of body fat to lean
body tissue.

• The percent of body fat and lean tissue changes
  as a person improves his/her physical fitness.
• As physical fitness improves the percentage of
  fat tissue decreases and lean tissue or muscle
  increases.
• When a person is healthy and physically fit,
  his/her body composition has a higher level of
  lean body tissue.

13
Body composition is improved by

• Aerobic exercises
• A healthy diet and enough exercise
• A healthy percentage of body fat is around
  16-19 for males and 22-25 for females.

14
Skill related fitness includes skills that can be
used in physical activities, sports and games
including

• Agility
• Balance
• Coordination
• Reaction time
• Speed
• Power

15
Agility is

• The ability to move quickly and easily
• To change directions quickly when moving
• Used in games and sports as well as daily
  activities

16
Balance is

• The ability to keep from falling when standing or
  moving
• Needed for walking, running, jumping and other
  locomotor and nonlocomotor movements

17
Coordination is

• Using the body parts and senses when you move
• The body and sense work together successfully to
  allow a person to successfully perform the
  activities they are doing
• Hand-eye coordination is one specific type of
  coordination used when hitting a ball, catching
  something or even typing.

18
Reaction time is

• The amount of time it takes to move after a
  person hears, sees, feels or touches a stimulus
• The less time it takes a person to react, the
  better the reaction time
• Reaction time is used in sports, games and races,
  but it is also used in driving a car or using
  other motorized machines.

19
Speed is measured by how fast a person moves.

• Moving quickly is important in sports and games
• Speed is also important in many daily activities
  such as typing on a computer, dialing the phones,
  etc.

20
Power is the combination of two skills.

• Power is the combination of strength and speed.
• Many activities are performed better when a
  person has developed the ability to use their
  strength and speed (or power) together.
• For example throwing a baseball from the third
  to first for an out requires power.

21
Determining your fitness level is very important!
How do you determine your fitness level?
Test!!!!
More Testing!!!!!
Continual assessment or continual TESTING!
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Fitness tests include the following!

• Muscle strength and endurance can be tested by
• Standing broad jump
• Curl-ups
• Push-ups
• Pull-ups
• Trunk lift
• Shuttle run

• Cardiovascular endurance can be tested by
• The one mile run/walk
• A step test
• Swimming for distances
• Performing an activity for a long period of time

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Fitness tests also include!

• Flexibility can be tested by
• The V-Sit reach
• Sit and Reach test
• Other tests used by physical therapists and
  athletic trainers

• Body composition can be tested using
• Body fat calibers
• Body Mass Index (BMI) scale

24
Please get out your journal sheet!

• Respond to the open response question on the next
  slide.
• Place the completed journal entry (answer to the
  open response question) in your journal or
  notebook.

25
Sam wants to have total fitness, but hes not
sure what that means.

1. Identify and explain 3 components of health
   related fitness. Use specific details.
2. Identify and explain 3 components of skill
   related fitness. Use specific details.
3. Identify 4 activities that would improve either
   health or skill related fitness.